Protein shakes as meal replacements I 11 recipes

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A protein shake at home is exactly what people who are actively involved in sports or leading a healthy lifestyle need. Typically, they need to eat a fairly large amount of protein to maintain a high metabolic rate, gain muscle mass, or burn fat.

Most fitness experts suggest that you should consume about 2 grams of protein per 1 kg of body weight.

Thus, an athlete weighing 90 kg needs to eat 180 g of protein daily. That's quite a lot. To better understand this figure, it is worth noting that so much protein, for example, is contained in 800 g of chicken fillet. Agree, not everyone can eat so much chicken in a day, because, in addition to this, you also need to replenish the body with the necessary amount of carbohydrates and fats. It will be difficult for the gastrointestinal tract of even an absolutely healthy person to cope with such a volume of food. In such cases, protein shakes come to the rescue - they are convenient, fast and tasty.

In this article, we will tell you how to make a protein shake at home, share recipes and give some useful tips for consuming them.

Why are meal replacement shakes so good?

1. Convenience

Of course, it is very important to follow a healthy, balanced diet, but who among us has not found ourselves in a situation where it is time to eat and there is no ready-made food on hand? In such cases, balanced and nutritious cocktails that can replace a full meal would be an excellent solution.

2. Balanced composition of nutrients

The ratio of proteins, fats, carbohydrates, dietary fiber, vitamins and minerals included in such cocktails is carefully balanced. One serving of Whole Fuel contains 30 g of protein, 40 g of carbohydrates, which is 20-40% of the recommended daily intake of vitamins and minerals.

3. Affordability

They're quite good value for money, costing one-tenth the price of ready-to-eat meals sold in supermarkets.

4. Time saving

Don't have time to prepare a full meal? Do not worry! You just need to dilute the powder with water or milk and your meal is ready!

5. Calories under control

If you're trying to lose weight, it's important for you to monitor your calorie intake to make sure you're burning more than you consume. Meal replacement shakes can help you keep track of your calories. At the same time, you don’t have to count the calories in each product. In addition, research shows that these shakes are beneficial and effective for weight loss.

6. More effective workouts

In order to accelerate muscle growth and recovery, you need to consume protein, and you need to consume carbohydrates as a source of energy and to replenish muscle glycogen stores. Meal replacement shakes contain both nutrients. For best results, consume approximately one hour before or immediately after exercise.

7. Great feeling of fullness

One of the well-known properties of protein is its ability to quickly induce a feeling of fullness: it stimulates the production of hormones that tell the brain that you are full. When you are choosing a cocktail for yourself that replaces a full meal, pay attention to the percentage of protein - it should be 20-25 g or more in one serving.

We present to your attention 12 protein shake recipes. On our blog you will also find a selection of six nutritious pre-workout shakes.

Main components of drinks

Protein shakes consist of the following ingredients:

» Milk is the main source of protein and fat. It is recommended to choose a product with the lowest percentage of fat content. Milk has a high glycemic index due to lactose and often causes digestive problems. » Cottage cheese is a fermented milk product, contains less lactose and fat, is easier to digest and does not cause sudden spikes in insulin. » Egg whites. An average egg contains up to 6 grams of protein. Eating fresh egg whites increases the risk of salmonella infection. Whole protein contains antitryptase and avidin, which inhibits the release of digestive enzymes and reduces the absorption of biotin (vitamin H). » Carbohydrates are a source of energy and improve protein absorption. Adding fruits, berries or honey will improve the taste of the drink and enrich it with beneficial nutrients.

Cocktail with raspberries

You can simply dilute Whole Fuel with water or milk and drink right away. To make the cocktail thicker, you can add your favorite fruits to it.

Ingredients

• 250 ml milk (optional)
• 250 ml water
• 3 scoops Whole Fuel Vanilla Raspberry Flavor
• 50 g fresh raspberries

Cooking method

• Simply place all ingredients in a blender and blend until smooth. If you prefer a thinner consistency, add more milk or water.

Macronutrients

In one serving:

Calories: 482 kcal (162 calories from fat)

* Percent Daily Values ​​are based on a diet based on consuming 2,000 calories per day.

Protein shake for gaining muscle mass and losing weight: rules of administration

Before you start consuming increased amounts of protein (in any form), you should consult your doctor. You may not even suspect that you have contraindications. The fact that the body copes with the daily norm for the average person does not mean that it will process more.

During the examination, pay special attention to the gastrointestinal tract, kidneys and liver. If you know of cases of protein intolerance in your relatives, it is worth checking this too. You can take more protein than normal only with regular, intense workouts.

How does a protein shake work for weight loss?

Protein increases the body's energy consumption. With low carbs and more protein, you can burn many more calories. This is definitely very beneficial for weight loss. Also, food with a higher content of the component helps you stay full longer, and therefore eat less.

Taken together, a high-protein diet provides positive dynamics for weight loss. This property is explained by the thermogenicity of the protein. The effect lasts about 2-3 hours after eating. During this period, energy is produced as much as 100% more.

Considering that the shake is a drink, it can be taken before and during training. This will not burden your stomach and will provide you with the necessary fats, carbohydrates, and vitamins. It is recommended to use a protein shake like this:

• with 5 meals a day, replace 2 meals: breakfast and second dinner;
• the rest must be balanced: contain protein, slow carbohydrates, fats;
• drink cocktails slowly;
• Physical activity is required - walking, running, swimming.

Protein shake for gaining muscle mass: mechanism of action

The effectiveness of protein during training is related to the concept of nitrogen balance. If it is positive, then the body will build new muscle tissue. If negative, then destroy. A score of zero does not promote any change.

A lot of nitrogen is produced when protein is broken down. Interesting fact: studies have shown that the body successfully adapts to any conditions. The high- and low-protein diet groups retained nitrogen equally well during moderate exercise.

Although a low-protein diet cannot be called positive for gaining muscle mass, it is not at all necessary to increase the norm to sky-high levels. It is enough to calculate your norm and increase it a little. The supply of the substance works like a fuel tank: it increases the body's endurance, allowing you to work longer and more intensely.

Therefore, it is recommended to consume protein shakes for gaining muscle mass 30 minutes before. before training and half an hour after. The body successfully uses fats, carbohydrates (they will simply burn in the carbohydrate window) and begins to break down protein, which is beneficial for muscles.

Overconsumption of protein leads to imbalance. If protein is not digested, it turns into fat - exactly the opposite effect than expected. A long-term intensive course of protein leads to:

1. Increased blood pressure.
2. Skin reactions (rash, dryness).
3. Mood swings and aggression during withdrawal.
4. Apathy.

Replacing all meals with a protein shake or introducing only such foods into the diet is strictly prohibited! Variants of eastern execution are known, where a person was fed boiled meat without salt. In a cramped cage, he died in agony a month later.

It would seem, what is the connection between ancient torture and the passion for protein shakes? Two to three servings of the drink contain almost the daily requirement of protein. Add there the amino acids that a person gets from food. Against the background of low physical activity and a limited diet (if it does not contain carbohydrates or fiber), the result is a modern version of torture.

The internal organs cannot cope with the excess. The concentration of urea in the blood increases. It is clear that this happens more slowly. First warning symptoms:

• constant feeling of thirst, dryness;
• rash;
• acetone odor from the mouth;
• heaviness in the stomach;
• problems with stool;
• lethargy, apathy;
• increase in blood pressure.

Resistance to large amounts of protein is also genetically determined. People whose ancestors ate less meat and more vegetables suffer more. Northern peoples can limit themselves to protein foods longer.

In the modern world, with the availability of all products, there is no need to artificially deplete the diet (even for healthy lifestyle purposes). The recommended norm for an adult who does not train is weight multiplied by a factor of 0.8. With intense training, the norm can increase to 2-3 g per 1 kg.

Milkshake at home

What could be better than chocolate?

Coffee?

Maple syrup?

Or maybe all three ingredients are equally good?

Introducing a delicious protein milkshake - a great recipe for those who aren't afraid of guilty pleasures!

Ingredients

• 200 ml milk
• 100 ml coffee
• 1 tbsp. l. maple syrup
• 100 g banana
• 1 tsp. cocoa powder
• whey protein Impact Whey (latte or chocolate flavor)
• optional: you can decorate the finished shake with whipped cream and sprinkle with chocolate chips

Cooking method

• Place all ingredients in a blender, turn on high and blend.
• For added flavor or texture change, add ice cubes or vanilla ice cream.
• Be brave and decorate the finished cocktail with whipped cream and chocolate chips.

Macronutrients

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Kefir with juice

Surprisingly, to prepare a delicious kefir drink with juice, you only need two ingredients:

• 100 ml kefir,
• beet.

You need to extract juice from beets using a juicer or grater, squeezing the pulp through a cloth (gauze). After this, the juice must be mixed with kefir in equal proportions. Very easy!

Homemade protein shake with ginger and peaches

Matcha tea is a traditional Japanese green tea whose leaves are ground on stone millstones. It contains natural polyphenolic antioxidant compounds called catechins, which are known to have many health benefits. The caffeine contained in matcha, due to its interaction with other compounds, is released into the body slowly, so after drinking the drink there will not be periods of peak caffeine concentration in the blood.

Combining the bittersweet taste of matcha whey protein with the spicy taste of ginger and the sweetness of fresh peaches, this smoothie will have you feeling energized all morning long!

Ingredients

• 1 scoop (25 g) matcha flavored whey protein
• 2 fresh medium sized peaches
• ½ finger-sized ginger root (grated)
• 75 ml milk (your choice)

Cooking method

• Chop the peaches and place them in a blender, add matcha flavored whey protein, grated ginger and milk.
• Mix until smooth.

Macronutrients

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What are mycoprotein and spirulina?

Mycoprotein is a protein powder extracted from mushroom protein. It is increasingly called a competent meat replacement. Unlike soy analogs, mycoprotein contains a large amount of fiber, which helps reduce blood cholesterol.

Spirulina is a green or blue powder extracted from seaweed. It is high in fiber and antioxidants, which help speed up the body's detoxification process.

Milkshake with matcha tea

If you haven’t heard about green powder, which has been all over the news lately, then we will tell you: matcha tea is tea leaves grown in a special way, crushed into powder. When growing, tea bushes are protected from direct sunlight, which allows the plant to produce more caffeine and theanine. This gives the tea its characteristic feature: it supplies the body with soft energy.

Matcha is traditionally grown in Japan and has been used in the Japanese tea ceremony for hundreds of years, but recently, due to its thick and soft consistency, ability to whip into a rich foam and amazing taste, its scope has expanded to the preparation of milkshakes.

We think this milkshake recipe, which combines the taste of matcha with subtle notes of vanilla and nutmeg, is the perfect way to enjoy the taste of real matcha tea.

Quantity: 1

Ingredients

• 200 ml cold milk (optional)
• 8 ice cubes or as many as needed to fill the glass
• Pinch of nutmeg
• 5g organic matcha powder
• 1 tsp. vanilla extract

Cooking method

• Place ice cubes in a tall glass. Pour cold milk over the cubes, leaving a small space on top for a layer of tea powder.
• Add nutmeg and vanilla and stir.
• In a separate container, using a fork or small whisk, mix 30 ml of boiling water with matcha powder and vanilla extract. Whisk until no lumps remain.
• Slowly pour the matcha powder mixture over the milk layer. A layer of matcha will appear on the surface of the milk.

Macronutrients

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A little eyeliner

The easiest way to achieve your goal is proteins in jars.
Protein powder is becoming more accessible: it can be found in sports nutrition stores, online stores and popular marketplaces (like Iherb or Ozon). There are whey and egg proteins.

It's worth noting that alcohol negates the beneficial effects of protein, so it's best to limit your drinking on the road to a great athletic future.

The rate of digestible protein is calculated for each person individually, based on weight and intensity of physical activity. Approximate values, of course, can be obtained using reference books and calculators, but in this case it is better to consult a specialist so as not to suffer a blow to the kidneys.

Yes, exceeding the norm of protein consumption can cause serious stress on the kidneys, so it is important to drink a lot of water, follow a training regimen and carefully monitor your own well-being.

Nourishing green smoothie

Enjoy a delicious and nutritious green protein smoothie recipe from Ru Anderson (fitness nutritionist, competitive athlete and founder of Exceed Nutrition).

Cooking: 5 min.

Servings: 1

Ingredients

• ½ medium banana
• 1 scoop whey protein - vanilla flavor
• 200 ml coconut milk in a carton
• 2 handfuls of fresh baby spinach leaves
• 2-3 ice cubes
• 1 tsp. cinnamon

Cooking method

• Place all ingredients in a blender and blend until smooth.

Macronutrients

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DIY gainer

In sports nutrition, there are a great many options for special cocktails or even dishes, all of them are needed in order to increase the effect of physical training.

Proteins and carbohydrates mixed into one are called gainer. Gainer replaces 1 meal.

Gainer cocktail at home: recipe No. 1

• 100 grams of buckwheat ,
• 100 grams of low-fat cottage cheese ,
• 2 glasses of low-fat milk ,
• nuts , fruits .

Boil the buckwheat, and then mix everything together and grind it into one mass.

Gainer cocktail at home: recipe No. 2

• 3 glasses of low-fat milk ,
• 2 banana,
• 2 tablespoons of nuts ,
• 200 grams of low-fat cottage cheese ,
• 2 tablespoons jam ,
• fruits.

Mix everything into one mass.

Protein shake with Thewhey

With our new product, Thewhey , we are setting new standards. No matter how you train or what sport you play, Thewhey 's unique amino acid composition pushes you to peak performance and improves muscle recovery.

Thewhey's delicious vanilla flavor is perfect for a creamy frappe that you can take after a tiring workout, just to maintain your protein intake, or to keep your sweet cravings under control.

Servings: 1

Cooking time: 5 minutes

Ingredients

• 1 scoop Thewhey Protein Powder (creamy vanilla flavor)
• ½ tsp. ½ finger size ground ginger or grated fresh ginger
• ½ tsp. cinnamon
• 250 ml milk (of your choice)
• 8 ice cubes
• some sugar free syrup from Myprotein
• crumbled Myprotein protein cookies (optional)

Cooking method

• Beat all ingredients except syrup until soft.
• Moisten the rim of a glass or shaker with sugar syrup and pour the mixture inside.
• If desired, garnish with crushed cookies for added protein and glycogen.

Macronutrients

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Protein Drink Products

Products used to prepare cocktails:

• dairy products;
• eggs;
• nuts;
• honey;
• oatmeal;
• bananas;
• cinnamon.

Milk contains many vitamins and mineral salts. It is easily digested and does not disrupt the functioning of the gastrointestinal tract. Milk should be combined with other ingredients carefully. It is best to combine it with dairy products (cottage cheese, kefir, sour cream). This principle underlies many muscle growth shake recipes.

Cottage cheese contains a lot of protein. The product speeds up metabolism and strengthens bones, thanks to the calcium content in the amount of 16% of the daily requirement (per 100 g). Experienced athletes often use cottage cheese diets to quickly increase muscle mass.

Kefir regulates intestinal function and increases the body's resistance to infections. Has a calming effect on the nervous system. Contains calcium and maintains protein levels in the body when more than 3 hours pass between meals.

Due to its high acidity, kefir should not be consumed immediately after training.

Natural yogurt:

• promotes protein absorption;
• does not harm the figure;
• increases immunity.

The protein contained in eggs is easily digested by the body. But calcium (of which there is 55 mg in one egg) is absorbed much worse. Therefore, they are often combined with cottage cheese and other dairy products.

Eggs are added to cocktails without prior heat treatment, so you need to choose them carefully. You cannot buy the product on the market. It is better to choose in supermarkets, where they are tested and have documented evidence of safety.

Nuts help restore the body after an intense workout. Improves the functioning of the circulatory system. Positively affect metabolism. The chemical elements contained in nuts increase the digestibility of proteins, fats, and carbohydrates. But the product is useful only with moderate consumption: exceeding the norm that the body absorbs (no more than 30 g) provokes digestive problems.

Oatmeal reduces muscle pain after strenuous exercise. Helps digest foods high in protein.

Banana regulates fluid balance in the body. It is rich in calcium and potassium. The substances in its composition enhance concentration.

Cinnamon normalizes blood pressure and lowers cholesterol. Successfully fights infectious diseases. Drinks with spicy seasoning help prevent aging and lose excess weight faster (does not apply to baked goods with cinnamon).

Popcorn and pea protein smoothie

There are many great recipes for shakes and smoothies using pea protein. Pea protein is suitable for vegans and is gluten-free. This is an excellent source of protein for those who suffer from allergies or intolerances, as well as for those who simply want to lose weight. Introducing a recipe for a creamy toffee popcorn smoothie. Suitable for vegans.

Servings: 1

Cooking time: 5 minutes

Ingredients

• 1 scoop pea protein isolate
• 1 large banana
• 250 ml plant milk
• 4-6 drops for flavoring FlavDrops (toffee flavor)
• ½ tsp. cinnamon
• some popcorn for decoration

Cooking method

• Simply place all ingredients except popcorn in a blender and blend until smooth.
• Sprinkle some cinnamon on top, add popcorn and enjoy!

Macronutrients

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Reviews

Reviews from some people about drinking protein shakes:

Alexandrova Anastasia

Nutrition and healthy lifestyle specialist and author of myfitnesblog.com. For many years, she has successfully helped women and men lose weight and maintain a beautiful figure.

Blueberry Banana Swirl

Sweet, thick and rich in protein, this smoothie tastes like a delicious dessert. In addition, it contains the optimal amount of macronutrients. Suitable for vegans.

Servings: 1

Cooking time: 5 minutes

Ingredients

• 1 scoop pea protein isolate
• 50 g frozen blueberries
• 100 ml plant milk
• 100 ml vegetable yoghurt
• 1 small banana
• 2-4 drops to add flavor FlavDrops (vanilla flavor)

Cooking method

• Blend pea protein, blueberries and milk in a blender until smooth and fill your glass halfway.
• Then blend the banana and yogurt in a blender and pour the resulting mixture over the blueberries, filling the glass. Using a spoon, lightly stir the layers to create a multi-colored “swirl”. Garnish with a few blueberries and enjoy!

Macronutrients

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Pre-workout recipe

1. Vanilla protein – 1 spoon.
2. Oatmeal – 30 gr.
3. Water – 150 ml.
4. Canned peaches – 200 gr.

This mixture must be mixed in a blender.

Protein supershake with green peas

This smoothie is extremely refreshing and literally energizes you. Great for an energizing morning wake-up or as a post-workout protein drink. Suitable for vegans.

Servings: 1

Cooking time: 5 minutes

Ingredients

• 1 scoop pea protein isolate
• ½ finger fresh ginger
• 50 g boiled garden peas
• 1 apple
• 1 pear
• ½ lime (juice and zest)
• ¼ cucumber
• 150 ml water

Cooking method

• First, core the apple and pear. Then place all ingredients in a blender and blend until smooth. Ready!

Macronutrients

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DIY energy cocktail

When you feel a loss of strength and are too lazy to exercise, an energy cocktail will help you get back on track. However, it is not recommended to drink it regularly - it can become addictive, because in large quantities it can affect the nervous system. But from time to time, to keep yourself in good shape, an energy cocktail is simply necessary.

Homemade energy cocktail recipe

To prepare an energy cocktail at home, you will need 3 bags of black tea and 1 gram of ascorbic acid. You need to dilute these 2 ingredients in half a liter of hot boiled water. First, the tea is infused separately for 10 minutes in a glass, then poured into cooled water, after which ascorbic acid is diluted there.

Post-Workout Superfood Shake

Find your zen and feel great again with this protein- and antioxidant-rich drink. It's perfect as a post-workout shake.

Simply mix all ingredients and serve.

Quantity: 1

Ingredients

• 1 scoop Myprotein Superfood Blend
• 250 ml coconut milk
• ½ frozen banana
• 1 tsp. cinnamon
• 30 g oatmeal

Macronutrients

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Cooking rules

For those who prefer homemade protein shakes, it is important to know and adhere to the rules for their preparation and consumption:

• For cooking, use only warm liquid. Boiling water will cause the protein to coagulate. It will kill all the beneficial properties of the drink.
• For 1 serving, 200-250 ml of liquid (water, juice, milk) is enough to dilute the powder.
• The calorie content of a protein shake depends on the time it is taken . In the morning, higher calorie content is acceptable; you can add a little sugar or honey. But after lunch it should not exceed 200 kcal; various additives to it are also undesirable.
• If the cocktail will be used for the purpose of losing weight , then it is better to use water, low-fat milk or kefir as the liquid.

Holiday Protein Shake

This deliciously delicious cocktail is irresistible - a recipe for a truly festive drink. Get into the holiday spirit by making this smoothie now for a unique post-workout treat, or saving this recipe for your loved one's next birthday. This cocktail can be a gift in itself!

Servings:

1

Ingredients

For the cocktail:

• 350 ml milk
• 1 scoop Impact Whey Protein (Birthday Cake Flavor) - Available in limited edition birthday box

Additionally:

• 100 g powdered sugar for glaze
• 10 ml warm water
• 3-4 drops FlavDrops (strawberry flavored)
• Sugar beads for decorating cakes
• 1 six-layer bar (birthday cake flavor)
• Whipped cream from a can
• A piece of birthday cake

Cooking method

• First, prepare your regular frosting. To do this, sift the powdered sugar into a bowl and gradually add warm water until the mixture is thick enough to coat the back of a spoon. For extra flavor and color, add FlavDrops.
• Take a screw top cocktail mug and dip the outside of the mug in the glaze, then roll it in the sugar balls. Place the mug on the table and allow the glaze to drip down the sides.
• Cut the six-layer bar in half. Leave one half as is, and cut the other half into pieces approximately 1 cm thick.
• Then, in a blender or shaker, combine the milk and protein powder until smooth.
• Pour the cocktail into a mug and drizzle cream on top. Then, using wooden skewers, place a slice of cake and half a six-layer bar on top.
• Next, place two slices of the six-layer bar on top of the cream and sprinkle generously with sugar beads.

Did you like the recipes? Then check out our other weight loss recipes here.

DIY isotonic cocktails

During physical activity, a person usually sweats profusely; through sweat we lose a lot of liquid and healthy salts, and to replenish them all, we need to drink isotonic cocktails - they contain all the necessary carbohydrates and microelements.

Isotonic cocktail at home: recipe No. 1

Based on 3 liters of boiled water, dilute in water ½ cup of sugar, 2 tablespoons of glucose powder, 1 teaspoon of soda, 10 milliliters of 4% potassium chloride and 1.5 milliliters of 25% magnesia.

Isotonic cocktail at home: recipe No. 2

Calculation: 1 liter of water. Add 2 tablespoons of honey, a pinch of salt, juice of 3 oranges to the water, separately cook the ginger root for 3 minutes, grate and add to the mixture.

Isotonic cocktail at home: recipe No. 3

Add 3 tablespoons of sugar, 150 grams of chopped cranberries and 1 teaspoon of salt to ½ liter of water.

You should take isotonic cocktails throughout the day or 1 glass 30 minutes before training.

There are still many recipes for various cocktails in sports nutrition; anyone can choose one to suit their taste and budget. Proper use of such cocktails will provide you with the ideal additional effect for sports training, help build muscle mass and get rid of extra pounds.

Stop torturing yourself!

• We will develop a personal nutrition program for you.
• With it you will achieve your ideal weight without fasting or physical activity.
• This is the only truly healthy and natural way to lose weight.

Egg-curd drink that strengthens muscle tissue

To prepare you need egg white, 80 g of cottage cheese, a glass of milk. Mix the ingredients in a blender, spoon or whisk until smooth.

Add 30-50 ml of sugar syrup to taste. To prepare it, take 50 g of sugar and 50 ml of water. Sugar is gradually introduced into hot water, making sure that it is completely dissolved in the liquid. Keep the bowl with the syrup on the fire until it boils. When the liquid has boiled, remove it from the heat and cool. The product can be stored in the refrigerator for no longer than 3 weeks.

Cocktail based on egg whites

Almost 35 g of protein is contained in the protein shake prepared according to the following recipe. It is prepared on the basis of egg whites with the addition of yolk, cottage cheese and banana. If you drink this cocktail immediately after training, you can recover your muscles faster. In addition, as you know, the protein contained in eggs is absorbed faster, which means that such a cocktail after training will bring maximum benefits to the body.

To prepare an egg cocktail, you need to beat 1 raw egg and 5 whites, cottage cheese (50 g), banana and 100 ml of water in a blender bowl. The resulting drink should be drunk immediately after preparation. Since raw eggs are used for the cocktail, care must be taken to thoroughly treat them with soda before use.

Do I need it?

After reading the first couple of lines, you may ask yourself this question. Like, you have to prepare it, but if you don’t want to waste time on it, it’s easier to buy protein powder at a sports nutrition store and knead it, etc. But wait, don’t be so categorical, let me convince you. And if you are one of the half of people who have not had such a question, then just continue reading.

What is a protein shake, also known as a protein shake, for a gym-training person? This is a source of easily digestible building material for muscles. Why is it easily digestible? Because it has a liquid form, and, as you know, products in liquid form are absorbed faster.

As for the building material for muscles, I think everything is clear here, protein is the building material for muscles. In addition, such a cocktail is convenient to take with you, for example, to work or on the road, since people involved in fitness and bodybuilding know the importance of eating in a timely manner. Moreover, along with the usefulness of such a shake, it is also delicious!

Well, have I convinced you at least a little? If not, then I think that after seeing the ingredients of such cocktails you will change your mind.

Drink made from milk and curd-banana mixture

For this drink you will need 110 g of cottage cheese, 1 egg, 1.5 glasses of milk and a banana. Place cottage cheese in a blender and break an egg into it. Beat for a minute. Add chopped banana to the curd mixture with egg.

The cocktail is stirred for 2 minutes, alternating speeds (the first 60 seconds on low, then on medium). The result is a thick mixture. Milk is poured into it. Then mix everything with a spoon. The drink is ready to drink.